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13.03.09 WWI Event

8
Feb

13.03.09 WWI Event

This instant is the only time there is…

Coaches Rant:

By Donny Shankle
(Inspired by psalm 23)
Weightlifters Prayer
The Lord is my shepherd; I shall never quit
He maketh me to stand in the face of adversity: He leadeth me to find confidence in my ability
He restoreth my strength: He leadeth me in the paths of righteous accomplishment for His name’s sake
Yea, though I walk through the valley of heavy weights, I will not fear: for Thou art with me; Thy blessings of faith, endurance, and the resolve to never lose shall guide my way
Thou preparest a competition before me in the presence of mighty warriors: Thou bringest them from far to test my conviction
Surely I will be in Thy light if I can confront what is heavy and walk away happy,
And I will dwell in this gym O Lord forever, in a fight to become not only the great weightlifter, but to wear the title of Olympian,
By Thy grace and my will power, shall I then enter into Thy kingdom a champion
AMEN

WWI Stuff of Interest:

RULES and TIMES:
* Do Not park in front of the other businesses please, park in the RED *

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WOD One :

WWI WOD One from The Crossfit Box on Vimeo.

Squat clean ladder (weighted point scale per rep)

RX Division:
ME @ (135/103) 40s (1pt.)
Rest 30s
ME @ (185/133) 50s (2pts.)
Rest 30s
ME @ (205/143) 60s (3pts.)

Scaled Division:
ME @ (115/83) 40s (1pt.)
Rest 30s
ME @ (145/103) 50s (2pts.)
Rest 30s
ME @ (165/113) 60s (3pts.)

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WOD Two:

WWI WOD TWO from The Crossfit Box on Vimeo.

10Min AMRAP

RX

10 min AMRAP
10 burpees
5 OHS (135/98)
10 CTB Pull-ups
5 HSPU (Hands on 25’s/ ab mat)

Scaled
10 min AMRAP
10 burpees
5 OHS (115/78)
10 Pull-ups
5 HSPU ( ab mat / x2 ab mats)

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WOD Three:

WWI WOD3 from The Crossfit Box on Vimeo.

Event Three
8min Ladder
RX Division:
2 BBlunges 115/68
2 Snatch
10 double under

(4,4,20/ 6,6, 30/ 8,8,40/ 10,10,50…)

Scaled Division:
2 BBlunges 95/58
2 Snatch
10 double under

(4,4,20/ 6,6, 30/ 8,8,40/ 10,10,50…)

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WOD Four:

(top  Men and Women RX division)

TBA Day of event